For thousands of years, people have been consuming whole grains. This plant-based food is an integral part of many modern diets. Popcorn, wheat berry, freekeh, oatmeal, wild rice, sorghum, brown rice, and millet, etc. are some of the most common varieties of whole grains people consume.
Whole grains are highly rich in several nutrients that offer an array of benefits. They are abundant in fiber, vitamins, protein, antioxidants, and minerals, etc. All these nutrients help in providing a lot of health benefits. Let us now look at a few of the benefits of ingesting whole grains.
Minimizes The Danger Of Developing Heart Disease
Reducing the danger of being diagnosed with heart disease is probably its biggest health benefit. The statistics concerning the death rates of the United States reveal that heart disease tops the chart of leading causes. The role played by following a healthy diet in the reduction of heart diseases is well-known to all.
There are many scientific studies that stand proof of the ability of an ounce of whole grains in lowering the risk of being prone to heart disease by nearly 22%. These studies are the main reasons why health experts are recommending people to consume more whole grains in the plant-based meal plan. Furthermore, ensure that you limit the intake of refining grains.
Promote Weight Loss
Health experts and dieticians usually promote the consumption of eating plant-based foods that are rich in fiber for weight loss. This is because eating foods that are rich in fiber will prolong the feelings of fullness and prevent you from overeating. Since whole grains are rich in fiber, including them in your plant-based diet will reduce the risk of obesity.
According to a review of 15 studies, consuming 3 servings of whole grains daily will help in lowering the body mass index and also help in reducing the belly fat. Another long-term study also revealed that including whole-grain cereal in your diet will lower the risk of obesity.
Reduce The Risk Of Stroke
We have already discussed that eating whole grains will help in promoting your heart health. Studies have shown that daily consumption of whole grains will also help in lowering the risk of stroke. In a recent study conducted on 250,000 individuals, the researchers found the easting whole grains reduce the risk of stroke by 14 %.
It is well proven that whole grains are packed with several heart-healthy nutrients, including vitamin K, fiber, and several antioxidants. All these nutrients will help in reducing the risk of stroke. Whole grains are a major part of Mediterranean and DASH diets, which makes both the diets preferable to those who have heart problems.
Shrink Your Chances Of Being Prone To Type 2 Diabetes
Yet another health benefit associated with the consumption of whole grains is that it lowers the danger of being diagnosed with type 2 diabetes. Recent studies are showing positive results on the link between diabetes and whole grains. A study revealed that 2 servings of whole grains daily could shrink the danger of type 2 diabetes.
Obesity is one of the main risk factors for diabetes and the regular consumption of fiber-rich whole grains will help in managing your weight and prevent obesity. Some studies are showing that eating whole grains will improve your insulin sensitivity and lower the fasting blood sugar levels. Researchers are confident that it is due to the magnesium content in whole grains. This particular mineral will help your body to metabolize carbs and it is also linked to insulin sensitivity.
Minimize The Risk Of Cancer
Yet another leading cause for a majority of deaths across the globe is cancer. There is no cure for cancer and the best way to prevent its development is through a healthy diet. Studies reveal that the risk of cancer can be brought down by regular intake of whole grains. At present, scientists believe that whole grains can effectively reduce the dangers of colorectal cancer. Since fiber can act as a prebiotic, it can also help in lowering cancer risk. Studies also revealed that other plant components like saponins, phytic acid, and phenolic acid can significantly slow down the development of cancer in your body.
Reduce Chronic Inflammation
One other reason why health expert recommends adding whole grains in your plant-based diet is because of their ability to reduce chronic inflammation. It is very essential to reduce inflammation because it is the root cause of several chronic diseases. A recent study revealed that women who ate whole grains regularly are least likely to die from chronic inflammatory diseases.
Several studies prove the ability of whole grains in reducing inflammation. In a recent study, the researchers observed that there was a significant reduction in the inflammatory markers when people included more refined wheat products in their diet. The results of these studies act as a great source of encouragement to people for including more whole grains in their diets.